Luni
Sweat sesh 💦
Descending intervals
AMRAP 4 min
400m Run
10 Burpee box jump overs
Ski/Bike/Row for calories in remaining time
– 3:00 Recovery (Easy Walk) –
+
2 x AMRAP 3 min
300m Run
10 Wall balls @ 9/6kg
Ski/Row/Bike for calories in remaining time
– 2:00 Recovery (Easy Walk) –
+
3 x AMRAP 2
200m Run
10 DB Snatches, alt @ 22.5/15kg
Ski/Bike/Row for calories in remaining time
– 1:00 Recovery (Easy Walk) –
+
4 x AMRAP 1
100m Run
Ski/Bike/Row for calories in the remaining time
– 0:30 Rest –
Marți
Deadlift
1 x 5 @ 76%
8 x 3 @ 60%
Go every 2 min.
WOD
5 Rounds for time
11 Lateral burpees
9 Deadlifts @ 50/35kg
7 Hang power cleans
5 Front squats
Target time. < 14:00
Miercuri
Full body flow
(Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
*repeat 3 times
Movement prep
3 Rounds of:
2/side (each way) Xiao Pengs
4/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
2 Rounds
5 Scapular pull-ups
5 Active/passive shoulder extension mobility exercise (use a stick, each position 3-seconds)
8 Tension/kipping swings (sponge/block between feet)
Isometric holds – 2 Rounds
0:10-0:30 Ring support hold (straight arms)
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold
5 Rounds
5 – 10 Kipping pull ups with (3 second hold each rep, chin over bar)
*1 min rest after each set
Joi
Front squat
Rest 2:00 – 3:00 between sets
Build to Heavy 3 of the day
+
2 x 4 @ 85% H3
WOD
For time
20 KB Front rack lunges @ 2 x 24/16kg
40 Medball sit-ups @ 9/6kg
+
21 – 15 – 9 KB Swings @ 1 x 24/16kg
2 Rope climbs (each round)
+
40 Medball sit-ups @ 9/6kg
20 KB Front rack lunges @ 2 x 24/16kg
Vineri
Bench press
Rest 2:00 – 3:00 between sets
Build to a heavy 4 (H4) of the day!
+
1 x AMAP @ 85% H4
WOD
2 Intervals
A1. 6 min AMRAP
32/25 cal Row/Bike/Ski
15 Toes to bar
50 Double unders
– 3 min Rest –
A2. 6 min AMRAP
32/25 cal Row/Bike/Ski
15 Ball slams @ 20/10kg
3 Wall walks
